You have the talent, now just get bigger. hearing that from all your coaches gets annoying. im 15, in my freshamn year of hs. i want to get alot bigger. ive worked out before, but my plans have never showed results. my current plan im doing is chest/tri mon, back,bi tues, shoulder wed, legs thurs, then i take a day off and repeat process. its only been around a month so i dont want to give up on it yet unless anybody has a better plan for me. i have already increase 20 pounds in my bench, but thats the only results ive seen.
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Have Talent, not size
- Thread starter Jake 85
- Start date
You have the talent, now just get bigger. hearing that from all your coaches gets annoying. im 15.
Ok, you forgot to give the most important info. How big are you now, and how big do you want to be?
im a 5'7 , 135 lb wr/kr right now, id like to be around 160-170 if at all possible before next season starts ( around august ) i need to work on going up and outpowering the db and gaining a little bulk should help. and in kr i cant remember how many times last year where i only had 1,2 people to beat and if only i could have run over them it would be another td for me
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Maybe you're a frequency guy. Perhaps an upper/lower split for 4 or 5 workouts a week would suffice.
You definately should be working your legs more than once a week, though. It's pure common sense. What do you want to get bigger? Your muscles. What are some of the biggest muscles in your body? Your legs.
But yeah, post what kind of exercises, your diet, and repxset scheme for the greatest degree of assistance.
You definately should be working your legs more than once a week, though. It's pure common sense. What do you want to get bigger? Your muscles. What are some of the biggest muscles in your body? Your legs.
But yeah, post what kind of exercises, your diet, and repxset scheme for the greatest degree of assistance.
For my diet im eating the basic dairies,fruits,vegetables, lots of protein, and no junk. I try to keep my excersises varied so my muscles dont become used to the routine. Im doing 3 sets of high weights less reps and aim to get 4-8 reps a set . But again im fifteen and only can only do what i know so anything new that anybody experianced thinks will work for me is greatly appreciated. And that weight change is a little drastic but i definatly need to bulk up. Im doing this workout because its the only thing i know. Im definatly going to take into account my legs now that you say that too.
What kind of exercises? The type you choose is indicative of a lot. Just list the exercises you commonly do, or that are in your repertiore to begin with.
Your diet is also probably lacking. You should be consuming many calories, and let's face it, getting all those calories in with "no junk" is hard for everyone these days. That doesn't mean you can't do it, but it's common to find those who claim to be eating clean to be undereating at the same time.
Your diet is also probably lacking. You should be consuming many calories, and let's face it, getting all those calories in with "no junk" is hard for everyone these days. That doesn't mean you can't do it, but it's common to find those who claim to be eating clean to be undereating at the same time.
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For chest i do the basic bench, decline, incline/decline flyes. For tri i do kickbacks, skullcrushers, extensions, cable pushdown,and tricep dips and dumbell extensions. for back i do pulldowns, bentover rows, dumbell rows, and seated rows. for bi i do preacher curls, incline curls, barbell curls, hammer curls. for shoulders i do lateral raises, bent over raises, shoulder press. for legs i do calf raises, squats, leg extensions, leg curls. i pick 3 of the choices and try to mix it up every week. i am on an increased calorie diet that i found online and it has worked as ive gained about 15 pounds from the begining of the year.
The more muscle you gain, the more calories you need. If you've stopped progressing altogether, you've probably reached the limit your diet will allow.
I would cut out the kickbacks, leg extensions, leg curls, preacher curls, inclne curls, and pulldowns (if you can do pull ups).
Instead, I'd do power cleans, deadlifts, and pull ups.
For one muscle group, you don't have to choose, really. Just do all of those you listed. For example, on shoulder day, do those three exercises in this order: Shoulder presses as heavy as you can handle, lateral raises, and bent over raises.
I suggest you read around both here and other sites like T-nation.com. The more you know the better. We don't know your situation as well as you do.
Check out this program. I'm not telling you this is right for you, I'm trying to show you what kinds of programs you could use. Learn the terms if you don't know what they mean (ie, max effort)
I would cut out the kickbacks, leg extensions, leg curls, preacher curls, inclne curls, and pulldowns (if you can do pull ups).
Instead, I'd do power cleans, deadlifts, and pull ups.
For one muscle group, you don't have to choose, really. Just do all of those you listed. For example, on shoulder day, do those three exercises in this order: Shoulder presses as heavy as you can handle, lateral raises, and bent over raises.
I suggest you read around both here and other sites like T-nation.com. The more you know the better. We don't know your situation as well as you do.
Check out this program. I'm not telling you this is right for you, I'm trying to show you what kinds of programs you could use. Learn the terms if you don't know what they mean (ie, max effort)
Well, before you go head-first into this workout, I'd step back and take a look at what you've got. You say you eat a calculated-caloric intake, and you eat clean. That's fine, but that sets off some alarms that you're probably undereating. Bear in mind that if you're not going to provide your body with the excess calories it needs to stay in an anabolic state, you're not going to gain much weight with this program.
Start here and don't stop reading at this site.
Testosterone Nation - BONUS ARTICLE: Dude, Where's Your Calories?
Start here and don't stop reading at this site.
Testosterone Nation - BONUS ARTICLE: Dude, Where's Your Calories?
i have no problem eating alot and consuming alot of calories, but im not sure if there the right calories. i have at least one fruit/vegetable every time i eat, but im not sure if i should be eating more healthier. like today i had 2 waffles and 2 tosterstrudels and apple sauce for breakfest, a bacon and egg sandwich for brunch, a sandwich and applesauce for lunch, a protein shake and a cucumber after i worked out, pizza rolls and crackers for a snack. i havnt ate supper or anything else yet. should i be eating more healthier, or should is this fine?
You said you eat clean, but a lot of that is junk. Try to read up on your nutrition, T-nation is a good place to start. I like to think of diet in terms of nutrition>calories. Ideally, you want to get all your nutrition in -- the vitamins, the minerals, the fiber, protein, carbs, fats, in a way such that you get enough calories...but if you don't, then get calories through other things like pizza rolls or waffles. Anyway, I'm not the best at this, so just read up on your stuff. I don't know enough about nutrition and diet to be much help.
what i meant by junk is chips,cookie,lil debbie products, stuff like that, but i agree that stuff is pretty junk. im reading up alot on that stuff right now. ive decided to go with defrancos program, with a few added workouts. i willl do the regular mon,wed,fri workouts, but im also going to add squats,lunges,deadlifts, sunday, rows, long bar row, and cleans thursday and staurday will remain off. i just want to run this by and make sure im not overtraining my body. heres drfranco workout incase you need to know what im doing mon, wed, fri
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Just run it and see how you like it, I guess. You'll know you're overtraining within the first week or two, and if not, you can ask us and we'll tell you.
Defranco's program allows strongman training on Fridays, but if you don't have the equipment like sleds, cars, and tires, you can sub Oly lifts.
Anyway, good luck, let us know how it goes. You might even want to start a Journal in the journals section to track your progress...it helps.
Defranco's program allows strongman training on Fridays, but if you don't have the equipment like sleds, cars, and tires, you can sub Oly lifts.
Anyway, good luck, let us know how it goes. You might even want to start a Journal in the journals section to track your progress...it helps.